Our Blog

 

No Giving Up

No giving up from Debby on this PR lift!

Workout:

Teams of 5 complete 3 6-minute rounds. 
Round 1: arrange each team in a circle with each teammate facing each other. Then have them complete as many push ups as possible in 6 minutes, doing one rep at a time going around the circle.  Athletes hold a static position (plank) in between reps. If they need to break the static position they must do 3 shoulder press (45/75#) before resuming their position in the circle. If the whole team breaks the static hold at the same time they all must run 200 meters before resuming. Then rest 2:00.
Round 2: Same as round 1 except the teams do squats and hold the bottom of the squat as the static position. The penalty is 3 back squats (95/135).
Round 3: Same as round 1 except the teams do pull ups and hang from the bar as the static position. The penalty is 10 sumo kettle bell deadlifts (53/88).

Partner Up!

The classic medbal sit-up workout, 100 reps for time.

Partner Workout:

1.)  100 medball sit-ups for time

2.) Partner #1: 400m run
     Partner #2: AMRAP: 1 Rope Climb 10 Box Jumps 15 Ball Slams
*AMRAP for time it takes partner to complete 400 meter run, alternate keeping a continuous count on the AMRAP

3.) For time:
1000m row
50 double unders
40 KBS (35/53#)
30 DB Clean and Jerk (25/35#)
20 DB Lunges
200 meter farmer carry (40/50#)
*One person working at a time, split however you like.  Farmer carry both partners have a set of dumbbells.